Fitness Reflection | TMD | Setting a Goal

This is going to be a challenge….

I have been drinking Coca-Cola my whole life. At one point my family splurged on getting a fountain machine in the house that held Coca-Cola, Sprite, Hi-C, and I think some lemonade drink.

It has been a staple in my house, with my family, and I have struggled with dropping this delicious drink from my diet for as long as I can remember. I know you can have things in moderation, so I am aware that it probably will never fully go away, but I have to start somewhere.

I have seen the benefits of when other people stop drinking pop that it can drastically improve their quality of life and I want that for myself. It’s just that when I eat, let us say pork (doesn’t matter how it’s cooked) I crave a coke. Water just doesn’t make the cut of quenching that thirst. It is as if the coke has become part of the meal- like it is a key ingredient.

However, as of May 11th, 2017 I have decided that I going to start weaning myself off of coke. I would go cold turkey, but I have less than half a case of coke left in the fridge. So I will only allow one coke a day, probably with either lunch or dinner. Once that case is done I will no longer be buying coke. My fiance doesn’t drink coke so he will have no issue with helping me kick the habit.

I have to do this one step at a time. I can’t say for sure what will happen when I go to a restaurant or to the movies if I will order a coke or stick with water. I think this might help me be more open to different drinks on the menu (I know I have to take into sugar content into consideration) which will be an interesting change.

Although what I need is it to be publicly known – I need my friends and family to understand where I’m coming from. I need them to hold me accountable and to be on my side during these first few weeks.

This is but one small step in the right direction. One small goal to achieve in the larger scheme of things. Hopefully, this one goal will lead to other goals. Then we can start to see change happening.

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My Workout Music List

These are the songs that I absolutely need on my playlist!

Not in any particular orderI will most of the time just put shuffle on.

Click here for the playlist I created on Youtube

Or here is the link to copy and paste:


Castle by Hasley

Don’t Let Me Down (Feat. Daya) by The Chainsmokers

Unstoppable by Sia

Rise by Katy Perry

Burnin’ Up (feat. 2 Chaniz) by Jessie J

Masterpiece by Jessie J

Freedom (feat. Gaby Henshaw) by Enyo & Mario Ayuda

Bitch Better Have My Money by Rihanna

Shut Up and Dance by Walk the Moon

Party Go Boom (feat. Robyn Johnson) by Wizards of Oz 3AM Forever

Could Have Been Me by The Struts

Hey Mama (feat. Nicki Minaj, Bebe Rexha & Afrojack) by David Guetta

Stronger by Kiesza

Jungle by X Ambassadors & Jamie N Commons

I am the Fire by Halestorm

Fire and Gold by Bea Miller

Bills by Lunchmoney Lewis

Dangerous (feat. Sam Martin) by David Guetta

Surrender by Cash Cash

Stars by Sixx:A.M.

Trini Dem Girls (feat. Lunchmoney Lewis) by Nicki Minaj

Slave to the Rhythm by Michael Jackson

Rabbit Hole by Natalia Kills

Let Me Go by Kimberly Cole

Live this Lie (feat. Carmen Keigans) by tyDi

Killin’ It by Krewella

Glory and Gore by Lorde

Come With Me Now by KONGOS

Applause by Lady Gaga

Invincible by Borgeous

Revolution by R3hab, Nervo & Ummet Ozcan

The Fox (What Does the Fox Say?) by Ylvis

Love Me Right! by the Swag Geeks & Brook Penning

Wild by Jessie J

MANiCURE by Lady Gaga

Moral of the Story by Watsky

The Greatest (feat. Kendrick Lamar) by Sia

Perfect Illusion by Lady Gaga

Chase You Down by RUNAGROUND

Never Forget You by Zara Larsson & MNEK

Reckless (feat. Wayward Daughter) by Gareth Emery

Hurts by Emeli Sande

Blow Your Mind (Mwah) by Dua Lipa

Emperor’s New Clothes by Panic! At the Disco

Girls Like (feat. Zara Larsson) by Tinie Tempah

Work (feat. Missy Elliot) by Ciara

Gimmie Dat by Ciara

Magic by Emii

Beat It (feat. John Mayer) by Fall out Boy (Michael Jackson’s original is awesome too)

Right Round by Flo Rida

Move like Jagger (feat. Christina Aguilera) by Maroon 5

Crazy in Love by Sofia Karlberg

Crazy in Love by Beyonce

Confident by Demi Lovato

Feel Invincible by Skillet

Bad Things by Machine Gun Kelly & Camila Cabello

At My Best ft. Hailee Steinfeld by Machine Gun Kelly

Believer by Imagine Dragons

History Maker by Dean Fujioka

Scared to Be Lonely by Martin Garrix & Dua Lipa

Move Your Body by Sia (and any other Sia songs are amazing)

Fitness Reflection | AK | MidPoint Struggle

MidPoint Struggle

Hello all!

It’s been a bit since we have last talked. So, I wanted to update you on my challenge journey. As I mentioned in my previous post, I was doing the RE fitness summer challenge. The challenge included a meal plan and a morning HIIT workout. The first 10 days went amazing. Every morning I would wake up to a new workout meant to be done fasted. Toni helped keep me on track by waking me up in the early morning hours so I could do the workout and start the day. She also helped me with my meal plan by helping to cook parts of the meal and packing them up in meal plan containers. I am the type of guy who tries to cook his meals 20 minutes before I have to leave. The only part I struggled with was the apple cider vinegar. I do not know how people get that down daily. I tried mixing it and doing it as a shot with a chaser. I just couldn’t. I know people swear by it but I just can’t.

Results since May first- I was sweating it out. The workouts were kicking my butt more than I had expected. I noticed after a few days I was waking up earlier. I had more energy through the whole day. I was more focused and accomplished more daily than before the start of the challenge. I held off on cheating on my plan for 8 days, even going back the allowed cheat meal. I did weigh myself on day ten, and I was down 10 lbs or 4.5kg. I went down to 246 lbs / 111kg from 256lbs / 116kg.

Then the Struggle Hit

After that ten day mark, I hit my first challenge. I got sick! I still tried to eat my meal plan or modifying it to when my appetite allowed me to eat while being ill. I also tried doing my best to do my workouts, but more in the night when my stamina would return for a bit. I lost a lot of the progress over the next 4 / 5 days as I tried to recoup. I started to feel back to 100% on May 12. I thought I was back to normal and ready to get back to kicking butt! Unfortunately, I did something stupid while on a tour for my school. I jumped off a wall after taking a picture and injured my right foot when I landed. I am currently trying to figure out how to do more than just the meal plan before the challenge is up while rocking an air cast and crutches. I have been down and severely discouraged.

The Comeback

So my plan to fight through the pain. I am going to lean on my support. I intend to go over workouts with Toni and see how we think we can modify the workouts so I can still maximize my whole challenge. I know diet is 70%* of any exercise program, but if I cut out the workouts, I feel like I am cheating myself. I never realized how important a support system is until you really need one. So stay tuned hopefully my next update will more results and less bad news!

-AK

The Dilemma: Gym or Home workout?

For those who are just getting started….

I know for me it was a bit intimidating to go to the gym. I personally was trying to find more workouts that I could do at home. However, I have dogs.

And right now some of your wondering OK what does that have to do with anything? Did you know dogs like to get all up in your face? They like to give you kisses as you try to hold a plank pose. They think it’s playtime and that I shouldn’t be jumping all over the room. Did you know dogs will cry if you lock them out of the room? Did you know it hurts me to hear them cry so I cannot focus on the workout?

I am one of those crazy people who treat their dogs/animals as if they were their children. Weird I know… but true!

I feel so guilty if I make time for the gym myself, especially so if I did not have a chance to provide them with quality exercise. I should also note that my dogs will not go outside if it’s raining or if it’s too cold. Such babies! 😛 

gigi
The Eldest: Gigi Guadalupe

I feel like when I’m at home, there’s a lot more distractions that can happen and I don’t even have children- like human baby/children – so I feel like it might be tougher for someone who has children to workout at home. It is not impossible but still challenging.

When I go to the gym, even if it’s for 30 minutes to an hour, I am able to focus and get everything done.

Nevertheless, I want to still incorporate my dogs into my workout time. There is also part of this inner battle that I shouldn’t feel guilty about going to the gym

clover
The Middle Child: Clover Marie

because if I can make better changes for myself, this can only mean that I can make better changes for them. If I can make myself more active by becoming more physically fit, I will be able to keep up with them and provide them a better workout since my dogs range from 2 to 11 years old. *Note: I do live with my Fiancé who helps out with the dogs*

I will be doing a separate blog post about how to incorporate more workouts with your dogs – these are just ideas that I’m going to try out first. I would not recommend something that I don’t even do!

watson
The Middle Child: Watson Williams

At the end of the day, I am more of a gym person. I feel like I can personally get more done and can focus a lot more. I can even lock up my cell phone if needed so I can have this time to myself. This is the time I can be a little selfish.


What do you do? Will you workout anywhere and everywhere? Or does it have to be set in one location? Did you start off at home and then work your way into the gym? Let us discuss!

Gus Gus
The Baby: Guinness Parker

Fitness Reflection | TMD|Fitness Schedule

MY PLANS

Let me start by saying I get bored easily. I need things to be changing up constantly. I also need everything to be planned out. I cannot just go to the gym without having a plan in place. So in my case, I have three different options, two that can be done at any time of the day (I like the flexibility). One, deals with group classes, that I don’t have to do much, if any, thinking- I have an instructor telling me what to do. Perfect! Less work for me and I feel like I get my money’s worth of my gym membership!

| Gym Options |

In the short time that I had a personal trainer (just 8 sessions to help get me started at the gym), we worked on different types of workouts that did not require a lot of machine use. I use some equipment like a stabilizing ball and free weights which is why I can’t do these workouts at home. Most of them are very basic moves. Again, peeps, I am not a trainer so please take that into consideration when checking this out. I will list YouTubers, personal trainers, and anyone that I believe to be more useful to you so that you can get your plan together in a separate blog post!

Sunday: Workout 1 [ Full Body ]

Monday: Workout 2 [ ABS & Squats ]

Tuesday: Workout 3 [ Arms & Abs ]| No Legs (hurt from so many squats)

Wednesday: Rest Day | Walking my dogs (longer period of time than normal) | Option 2: Cardio/Treadmill day

Wednesday can be used as my “makeup” workout day in case I miss another day of a workout

Thursday: Workout 1 [ Full Body ]

Friday: Workout 2 [ ABS & Squats ]

Saturday: Workout 3 [ Arms & Abs ]| No Legs (hurt from so many squats)

I keep all details of these workouts on my favorite list app Wunderlist! https://www.wunderlist.com/ I am able to check them off as I do the workouts- then uncheck them to add them back for the next workout. No, I am not sponsored, I really use this for all of my list needs (besides google keep).

 | Class Options |

Some of these classes will change every month. My gym likes to bring in some new classes every now and again which is pretty cool. (N/A = no classes that I want to take)

Sunday:

AM Options: ZUMBA!!

PM Options: N/A

Monday:

AM Options: N/A

PM Options: Yoga, Drum Alive, or MORE ZUMBA!!

Tuesday:

AM Options: Zumba Toning

PM Options: Kettlebell Xpress or Yogalates

Wednesday:

AM Options: N/A

PM Options: Rest Day | Walking my dogs (longer period of time than normal) OR Treadmill

Thursday:

AM Options: Piloxing, Strong by Zumba, or Zumba

PM Options: MORE ZUMBA! Or Barre Fusion, Kettlebell Xpress, or Kickbox Jam

Friday:

AM Options: Zumba

PM Options: N/A

Saturday:

AM Options: Yogalates or Zumba

PM Options: N/A

| YouTube Option |

Each of the options below offers a wide range of workouts that can target different parts of the body. You can create a playlist of their workouts or use what they have provided. The best part is that you can do these workouts at any time of the day and can do it as long as you have access to the internet. These are just a few of my favorite YouTubers!

YouTubers:

Blogilates – LINK: https://www.youtube.com/channel/UCIJwWYOfsCfz6PjxbONYXSg

Description as found in the ABOUT ME section:

Full-length POP Pilates, PIIT28 and fun Bootcamp Sculpting workouts to Top 40 Hits with certified fitness instructor Cassey Ho.


Ryan Engel Fitness – LINK: https://www.youtube.com/channel/UCXhFin-CQKx5_KEZT16APFA

Description as found in the ABOUT ME section:

“Never intimidate – Always inspire.” With 10+ years of fitness experience, I promise to always bring you accurate knowledge from my own experience. The fitness industry is foggy, it’s a blur. It can be tough to know where to look for good information. I’ll be uploading weekly at a minimum to cover everything from general fitness – to advanced aesthetic bodybuilding topics.


The Fitness Marshall – LINK: https://www.youtube.com/channel/UCyqR7WkL8i1b6xtSssDmW9w

Description as found in the ABOUT ME section:

BOOTIES AT ATTENTION!
Get ready to sweat yourself sexy with The Fitness Marshall!!

Original dance workouts created by Caleb Marshall.

Choose your songs, make a playlist and dance along with Caleb to your own customized workout!
TWO Warm-Up Videos
EIGHT Main Workout Videos
ONE Cool Down video!

Each video is labeled in the description with the section it belongs in.

| Other Options |

Running/Walking with my dogs. I have a few apps on my phone that can help with timing me when it comes to running and walking. The one that I love is the Get Running app LINK: http://splendid-things.co.uk/getrunning/ . It talks you through a nine-week training plan. Get Running will gradually ease you into running, even if you’ve never run before. Once you complete the plan, you’ll be ready to run a 5K. I personally will repeat the first week over and over again since I don’t use it often enough – it’s just a workout replacement.

| Conclusion |

I love having options. I can’t fathom doing the same workout all the time. And my mood changes, so I like workout similar to my mood. If I want to relax and stretch because I feel stiff then I can do yoga. If I don’t want any jumping then I can do my planned workouts or take a yogalates class. If I want to move to some music then Zumba it is! With having this ‘plan of options’ in place I know that I can help prevent a freakout moment when I don’t know what to do. And this works for me. What do you need to do to make sure you get your workout in?

BTS: Why Zazzle & TeePublic

I swear I am a curse for print shops….

Here’s the story….

First off I like to point out that it is hard to find a printer that will print shirts 1 at a time.

They would prefer to do bulk orders. However, as a startup, I could not afford to do bulk orders for each of my designs. I would have the process of having a customer pre-order a shirt then I would send the request in to get it printed.

I tried working with local printers, but one seriously left me out to dry. The best way to describe it is that they told me they were going to be completed, then started avoiding my emails and calls. Mind you, this wasn’t my first time ordering from them. The guy who was in charge ended up leaving the company, and the person who took over did not even know about my order! Yet he wanted to charge me double the price over the original quote I was given! I was told $15-20 a shirt, and he wanted to charge me $35-40 PER SHIRT!

Note: this price does NOT include any markup from me for my design work NOR shipping.

And instead of apologizing and trying to make the situation right they wouldn’t do anything for me. And this was such a bad experience because I had customers already waiting for the shirts to be done. I ended up refunding them and sending them to TeePublic once I got everything up on there.

After that terrible experience, I had to find a printer that would be more cost-effective not just for myself but for my customers. This is what I came across TeePublic and Zazzle. They offer a broad range of products and have great reviews for their print quality. So they take care of all the payment processing and printing.  This gives me more of the ability to focus on the design aspects and the marketing.

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I don’t have total control over the colors of placing my logo on them, but this was a small price to pay for at least being able to get my Designs out there to the public.

I did try to work with another screen printer; nevertheless, the place that they work with to get their DTG printing done ended up going out of business. *Whelp*…. like I said I must be a curse…

I do know in the future I plan on releasing Limited Edition Designs printed on shirts that you cannot normally get on either one of those sites, but that would be for the future.

So to sum it up:

Unless you have the money to do bulk orders, I would suggest that you would sell your 1359642_1designs online through a place like TeePublic or Zazzle or any of the other online print shops. You can even do more than one store! Get your designs up anywhere you can! Different online print shops offer different items to be printed on, and they take care of everything!

You can always try buying 1 design in a bulk order and try to push that… just remember to get a variance of sizes.

I hope this can help anyone who wants to get started in the t-shirt business! If you have any suggestions on other online print shops, please leave them below! I would love to check them out!

Fitness Reflection | AK 36 Days to 36

36 Days to 36

MAY 6th

I graduate college in 36 days. By the time I walk the stage I want to be a size 36. I am currently sitting between a size 38-40. The reason behind this is simple, and I set an achievable goal. So many times I have set a goal to drop X weight in Y time and it’s a monster of a task. It feels like I am trying to change overnight. That’s when I begin to slip off my meal plan or take days off because the goal and time frame are just too big for such a short period. That’s why for my first fitness goal I wanted to set a goal I know I can achieve. Setting reasonable goals whether it be in fitness or in life is a great stepping stone to achieving bigger goals like getting down to 91kg or 200lbs. As you hit each goal, the next goal becomes easier.

So how do I plan to accomplish this?

Well for starters I plan on being in the gym 5-6 days a week using my own weight lifting program I have been putting together over the last few months. I have also signed up for RE Fitness May summer challenge. RE Fitness (ryanengelfitness.com) is a personal trainer I have been following for about 2 years. Through Snapchat, Facebook, and YouTube he offers free fitness advice. He tries to connect with his followers to help them with their goals even if they haven’t purchased a plan through him. RE Fitness also does challenges every few months. This time around it is a summer challenge I have chosen to take part.  The summer challenge includes morning fasted cardio and a meal plan.

The workouts are sent out every night at midnight and are meant to be done first thing in the morning. These workouts are all isometric designed to be done in multiple rounds in rapid succession. Each workout comes with a YouTube link so you can preview the exercise if you are unsure how it is performed. As I mentioned before these workouts are done fasted right after you get up. I am a little skeptical on this part as I have always been taught to have a pre-workout meal and to never workout with nothing in your system.

As for the meal plan, I chose to go with a generic meal setup from RE Fitness. He did offer a custom meal plan for $47 dollars more, but after seeing the generic meal plan I felt it was sufficient.  Since I float between an Endomorph and Mesomorph, I wanted to really put my body in a caloric deficit for maximum results I went with an Endomorph diet. This is roughly 1700 calories and 176 grams of protein. The meal plan consists of 3 main meals and depending on workout day 2-3 snacks.  All the meals and snacks have the ability for variation and easy prep.

I also chose this route because I have a limited time to work out. I am currently a full-time student, I work full-time, and I have a part-time internship. So I have major limits on how much time I have to commit to achieving my goal. RE Fitness challenge address that with 15 min at home workouts and diet plan. Two things I struggle with the most are staying on a meal plan and cardio.

Oh, do I hate cardio!

Hopeful the combination of the two programs will help me stay on track and achieve my first goal. Stay tuned for my next post as I will break down workouts, meal plan, and the secrets to life. See you at the starting line!

-Ak